Your quadriceps are the muscles on the front of your thigh. Building this muscle gives you a proportional look in your lower body and makes many day-to-day activities easier. Strong legs also enhance performance during exercise and team sports. Water moves are a good way to build your quadriceps because the added resistance of the water makes them work harder but doesn't feel difficult. Talk to your doctor before starting a new water-workout routine.

Walking

Walking in the water might not sound like it’s an effective workout, but it offers huge benefits for your lower body. Stand in water that is about shoulder deep to maximize the exercise. Modifying your walking routine also challenges your quadriceps in different ways. Walk forward and backward as well as walking side to side. Walking side to side while crossing your ankles with each step is another challenging alternative to traditional walking. Walk slowly and with smooth steps to enhance the benefits.

Pedaling

Biking is a top choice for many people aiming to build upper leg muscles. Pedaling in the water is an alternative that challenges your quadriceps and is lower in intensity than traditional cycling. Wrap a pool noodle or two around your waist to help you float. Keeping your feet from touching the bottom of the pool, slowly pedal your legs by mimicking the movement of riding a bike. Point your toes as your pedal down, which makes your quadriceps work harder.

Water Squats

Squats are an ideal move for working your entire leg, including the quadriceps. Squatting in the water is a good option for people who find land squats too difficult, whether you're a beginner or have physical limitations. Stand in water that is about waist deep, feet shoulder-width apart and arms at your sides. Slowly lower your body down and back like you are sitting in a chair, stopping when your knees reach a 90-degree angle. Stand back up to finish one squat.

Kicking

Kicking in water increases the resistance to your quadriceps but isn't high intensity. Move to deep water and balance your upper body on a kick board. Point your toes and straighten your legs. Move your legs up and down at the hip to propel yourself through the water. You'll be able to feel your thigh muscles working with each kick. If you prefer, balance on the edge of the pool and kick your legs without moving around. Keep your knees straight for the most benefit.

About the Author

Eliza Martinez has written for print and online publications. She covers a variety of topics, including parenting, nutrition, mental health, gardening, food and crafts. Martinez holds a master's degree in psychology.